The Barbell Decline Wide-Grip Press is a strength training exercise that primarily targets the chest muscles. This exercise is performed on a decline bench with a wide grip on the barbell, which helps to enhance the activation of the upper chest muscles.
How to perform
Step-by-step instructions for performing the Barbell Decline Wide-Grip Press:1. Set up a decline bench and adjust it to a slight decline angle.
2. Load the desired amount of weight onto the barbell and secure it with collars.
3. Lie down on the decline bench with your feet secured under the foot pads.
4. Grab the barbell with a wide grip, slightly wider than shoulder-width apart.
5. Lift the barbell off the rack and extend your arms fully, holding the barbell above your chest.
6. Slowly lower the barbell towards your chest while keeping your elbows flared out to the sides.
7. Pause for a moment when the barbell is close to your chest, then push the bar back up to the starting position by extending your arms.
8. Repeat for the desired number of repetitions.
9. Once you have completed your set, carefully rack the barbell back onto the rack.
Tips:
- Keep your back flat against the bench throughout the exercise.
- Keep your elbows flared out to the sides to activate the chest muscles.
- Use a controlled tempo when lowering and lifting the barbell to maximize muscle engagement.
- Focus on squeezing your chest muscles at the top of the movement for better muscle activation.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.